Your supraspinatus muscle is located above your scapula, beneath your trapezius muscle, and is a rotator cuff muscle. The supraspinatus mainly acts to stabilize your shoulder joint, assists in abduction, and helps to prevent downward dislocation of your humerus. According to the Sports Injury Clinic, the supraspinatus and other rotator cuff muscles are often overlooked and frequently injured. To avoid injury, ensure that these muscles are stretched prior to participating in throwing and overhead activities.
Supraspinatus Stretch 1
The first supraspinatus stretch provides a deep stretch for your supraspinatus muscles as well as your upper back and shoulders. Stand with your legs hip-width apart. Place your hands on your hips with your palms out and your fingers pointing back. Take a deep breath in. As you exhale, push your elbows forward until you feel the stretch. Hold the stretch for 15 to 30 seconds.
Supraspinatus Stretch 2
The second supraspinatus stretch isolates the supraspinatus muscle. Stand with your legs slightly apart. Bend your arms behind your back and clasp your hands together. Gently raise your right elbow up and out, pulling your left arm across your back until you feel a stretch. Hold the stretch for 15 to 30 seconds and then return your hands to the center. Repeat the stretch on your right arm.
Supraspinatus Stretch 3
The third supraspinatus stretch works to stretch your supraspinatus as well as the rest of your deep posterior shoulder muscles. Stand next to a wall and place your right arm straight out to the side with your palm flat against the wall. Push your waist sideways, away from the wall until you feel a stretch in your right shoulder. Hold the stretch for 15 to 30 seconds and then repeat it with your left arm.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Sports Injury Clinic: Supraspinatus Stretch
- Martin Street Wellbeing Clinic: Neck & Shoulder Stretches
- Pressure Pointer: Supraspinatus Stretch
